Comparing Nutrients in 5 ounces Frozen Carrots VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.73% 2.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.61% 0.44g	1.9% 1.37g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.57g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 5.74g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.8% 0.62mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 46.8mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Cauliflower:

• Frozen Carrots, Unprepared have more Vitamin A and 7.1 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.6 times more Vitamin B2, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 19.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per 5 oz.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Carrots vs Cauliflower:

• Frozen Carrots, Unprepared have 1.6 times more Calcium, 1.9 times more Copper, 2.3 times more Sodium and 1.2 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Iron, Magnesium, Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Carrots, Unprepared have 1.4 times more Energy, 15.4 times more Omega 6, 1.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• While Raw Cauliflower contains 3.1 times more Fructose and 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Omega 3 per 5 oz.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.